04-25-2007, 07:19 AM
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Rakshas's Goals
Hey guys and gals, I joined the forum a few months ago but never really got into posting before now. Some of you may know me from bimmerforums.
Anyways, I have approximately 5 months before I move in to college and the big wide world, and I'm looking to get back into shape. A little bit of backstory is that during the last 3 years, I dropped from 208 lbs to my current weight of 155, and grew from 5'6" to 5'11", so i've leaned out a lot recently. I mainly accomplished this through massive diet change and playing football. The football season recently ended(December), leaving me at 160lbs, ~9% Body fat. I say ~ because I didn't actually have a way of measuring body fat at the time, but I had the upper full outline of a 6 pack, with the top 4 abdominal muscles clearly defined. Fast forward to now, I've increased to 12-13% body fat, depending on the day, and dropped to 155 lbs. I've noticed a large decrease in the size of my chest, shoulders, lats and legs, not to mention the loss of definition on my abs and a reduction in the vascularity of my forearms. I'd like to get back to approximately 165 lbs and 8% body fat, hopefully within 5 months but I know that is probably unrealistic. I currently own a large supply of Cytosport Muscle Milk, which I have heard a lot of good things about and seemed to be doing a good job when I was lifting this time last year. What I really need is advice on diet and a dedicated workout plan. I'm not so much worried about my lower body at the moment as I am rebuilding my upper body. Any help is much appreciated:wave         
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04-25-2007, 02:30 PM
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Well first off, welcome to EFF.
As for diet, will you be doing your own cooking? When you go to college will you be living at school (dorms or off campus) or with your parents (trust me this REALLY impacts your diet!)? And finally, Good luck with the goals!!
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Cindy
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04-25-2007, 11:46 PM
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Quote:
I know Dorm food isn't the greatest, but UCLA has the decency to post their schedules in advance with full nutritional info, so I can make healthy choice.
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04-26-2007, 12:06 AM
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You can make smart choices (salads instead of pizza for example).
what is your diet like now? any dietary restrictions? how many calories are you consuming now and would you be cutting those down?
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Cindy
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04-26-2007, 12:23 AM
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Quote:
Breakfast: Half a Bagel with light cream cheese Tea Midmorning: Raisins or Grapes Lunch: 1.5 Peanut Butter and Jelly Sandwich Baked Lays Chips 20 oz Water Mid Afternoon: Bagel and Tea again Dinner: 1 Boneless Skinless Chicken Breast, grilled or baked Wild Rice or Potatoes Salad Glass of Milk It's pretty stripped down from when I lift, I purposely took my caloric intake to around 2000 a day to maintain my body weight while I wasn't working out. While I was lifting, I ate roughly 3500 calories a day, more chicken and fish, and Protein Supplements.
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04-26-2007, 05:46 AM
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Just some minor tweaking:
Breakfast: replace the bagel with oatmeal. Lunch: try to make a healthy sandwhich: turkey meat, sprouts, red onion, cucumber, avacado, and soy cheese. Snack: put peanut butter on the bagel instead of cream cheese.
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Cindy
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06-06-2007, 05:26 AM
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Just got a new workout from my anatomy prof/ personal trainer, due to start in about a week. I thought I'd post it up to see what everyone else thought:
Chest: Dumbell Bench Dumbell Fly Superset with 15-20 pushups Triceps: Overhead Tricep Extensions Supserset with 15-20 dips Legs: Dumbell Weighted Lunge Leg Extensions (Hamstring) Leg Press Knee Extensions Biceps Incline Curl 21's Superset with Pullups Shoulders: Dumbell Arnolds Dumbell Shoulder Flex, abduction and horizontal abduction Superset with Push Press Bacl: Dumbell Bent over Flys Dumbell Single Arm Row Superset with Lat Pulldowns Core: Reverse Crucnh Plank Crunch Off Ball Ab Machines And the Sets/Reps: Strength Days: Pyramid @ 1x8, 1x6, 1x4 at 90% of One Rep Max Hard Days: 3x8 at 80% ORM Light Days: 2x12 at 70% ORM Endurance: 1x12 as 70% ORM, 1x Burnout Any tweaks are appreciated, and info on how to set up my splits, I have about 2-3 hours to spend each day as I'm on summer vacation now.
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06-06-2007, 05:49 AM
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is this all for one day?
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06-06-2007, 06:16 AM
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It honestly seems very general very typical exercises. I would really expand a lot of that and use that are a stock program to build upon. For example of the legs their are no squats. I would really focus on multi jointed exercises compared to single jointed.
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06-06-2007, 03:01 PM
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im similar to what you had gone through..high school weighed 220lbs and 5'9'' now i dropped to 155 and am 5'10'' and 7.5% bf..trying to get bigger (10 lbs or so) and so far ive gotten bigger..but not heavier..i want bulk!
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06-06-2007, 07:08 PM
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You may want to add more veggies in your diet, and some more healthy fats (Peanut butter, hummus, olive oil)
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06-07-2007, 01:25 AM
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Quote:
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06-07-2007, 02:51 AM
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lets recap on what your goals are, is this for sports etc?
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